Gwanin cin abinci, kwana 7, -5 kg

Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 440 Kcal.

Abincin mara laushi ya shahara musamman a Turai. Wannan m dabara ba ka damar da sauri da kuma muhimmanci rasa nauyi, faduwa daga 5 zuwa 10 kilogram na nauyi. Akwai hanyoyi biyu don cin abinci mara nauyi, suna ɗaukar kwanaki 7 da 14. Abincin abincin yana haifar da sauyawar tsananin (mafi daidai - mafi tsauri) kwanakin ɗaya bayan ɗaya.

Bukatun rage cin abinci na fata

Zaɓin abincin abinci na fata don kanku 7 days, a shirya cin irin wadannan abinci.

Ranar farko: lita 1 na madara. Matsakaicin adadin mai mai halatta shine 2,5% (kuma zai fi dacewa ƙananan mai). Idan ba kwa so ko ba za ku iya shan madara ba, an ba shi izinin maye gurbin shi da kefir (abubuwan da ake buƙata don ƙoshin mai iri ɗaya ne).

Rana ta biyu: cuku gida (200 g) tare da ruwan 'ya'yan itace marasa sukari (800 ml). An yarda da kowane juices, ban da innabi da ayaba.

Rana ta uku ita ce mafi tsananin. Ruwan tsabta kawai muke sha. Duk wani abinci an hana shi.

Rana ta huɗu: matsakaici dafaffen dankali ba tare da gishiri da sauran kayan ƙanshi ko mai ba; 4 ml na ruwan 'ya'yan itace (shawarwarin da suka gabata suna da inganci).

Rana ta XNUMX: Abinci yana iyakance ga matsakaiciyar apples na kowane iri.

Rana ta shida: 200 g na sikari ba dafaffen nama ba.

Rana ta bakwai: lita 1 na kefir, kayan mai wanda bai wuce 2,5% ba.

Abinda ake bukata shine cin abinci. Sadarwar farko tare da abinci a cikin sa'a mai zuwa (matsakaici biyu) bayan farkawa.

Idan ba zato ba tsammani ka keta abincin, amma ba ka so ka bar shi, to ya zama wajibi (a kowace rana ɓata gari daga tsarin mulki ya fara) sake farawa daga ranar farko kuma sake aiwatar da tsarin abincin. Ana ba da izinin ruwan da ba na carbon ba (wataƙila ruwan ma'adinai) daga ruwan, wanda dole ne a sha shi da yawa. Hakanan ana ba da shayi da kofi ba tare da sukari ko wasu kayan zaki ba.

Hakanan akwai abincin mai tsayi wanda ya fi tsayi 14 days… Waɗanda suka ƙuduri aniyar rasa nauyi sun hau kan shi da sauri. Lura cewa wannan baza'a iya kiran sa abinci mai ma'ana ba. Abincinta ma bai da bambanci da na kwanakin kwana bakwai da aka bayyana a sama. Wannan abincin ya fi kama da yajin yunwa na gaske. Ba shi da wuya a yi tunanin cewa masana na nuna adawa sosai ga aiwatar da irin wannan kisan na gangan jiki.

Kuna iya cin waɗannan abinci da taya.

Rana ta 1: koren shayi mara dadi (zai fi dacewa). Sha shi gwargwadon yadda kuke so, amma kada ku dogara ga wannan abin sha kafin ku kwanta. Duk da haka, yana dauke da maganin kafeyin, wanda kan haifar da rashin bacci.

Rana ta 2: 800 ml na kefir 0% mai.

Rana ta 3: koren ko shayi na shayi (buƙatun kamar ranar farko).

Rana ta 4: ƙi abinci gaba ɗaya, sha ruwa kawai ba tare da gas ba.

Ranar 5: Ku ci koren apple ɗaya duk rana.

Rana ta 6: 1 L an shayar da madara (an cire).

Rana ta 7: koren shayi ko mint ba tare da sukari ba (zaka iya kara mata stevia dashi). Stevia ita ce crushedaƙƙen ganyen stevia mai ƙwanƙwasa, maye gurbin sikari na halitta.

Rana ta 8: 1 L an shayar da madara (an cire).

Rana 9: 2 apples (ɗayan sabo ne, ɗayan kuma an gasa).

Rana ta 10: lita 1 na kefir mara mai.

Rana ta 11: har zuwa 600 g na sabo ne cucumbers.

Rana ta 12: koren shayi ko na mint.

Rana ta 13: 1 L an shayar da madara (an cire).

Rana ta 14: Tuffa uku.

Idan kai jarumi ne na gaske kuma ka iya jure wa wannan dabarar mai ƙarancin kalori, yana da matukar muhimmanci ka fita a hankali a hankali. In ba haka ba, zaku iya cutar da jiki sosai, wanda a wannan lokacin ya kusan rasa al'adar cin abinci. Ya kamata a ƙara yawan adadin kuzari na abinci a hankali. Da farko, bayan kammala cin abinci, yana da daraja cin abinci na musamman waɗanda ba su haɗa da fiber mai yawa ba.

Fitowa daga cin abinci maras nauyi, aƙalla na mako mai zuwa, ba kwa buƙatar ku ci shinkafa, gurasar bran, kayan lambu da 'ya'yan itatuwa na dandano mai tsami, kayan yaji mai zafi. Muddin zai yiwu, kuna buƙatar gina abincin ku a kan samfuran madara mai ƙarancin kitse, nama marar fata, dafa shi a hankali ta hanyar magani mai zafi, kayan lambu mai tururi, salads kayan lambu, slimy hatsi. Duk abinci mai kitse da mai-calorie, idan kuna son adana nauyin da aka rasa ta hanyar ƙoƙarin titanic, da lafiya, yakamata su kasance a cikin abinci a cikin ƙaramin adadin.

Ganin ƙarancin menu, yayin cin abincin kansa, ana ba da shawarar ɗaukar ƙwayoyin bitamin-ma'adinai don rage damuwa da wannan abincin yake a jiki.

Kayan abincin abinci na fata

7 kwanakin menu na abinci mara kyau

Ranar farko muna shan madara a cikin irin wannan adadi.

Karin kumallo: 300 ml.

Abun ciye-ciye: 150 ml.

Abincin rana: 200 ml.

Bayan abincin dare: 150 ml.

Abincin dare: 200 ml.

Rana ta biyu

Karin kumallo: 60 g na cuku gida.

Abun ciye-ciye: gilashin lemun tsami.

Abincin rana: 80 g na gida cuku.

Abincin dare: gilashin ruwan apple.

Abincin dare: 60 g na gida cuku; 300 ml na lemu ko ruwan apple.

Rana ta uku sha ruwa har yanzu.

Rana ta huɗu

Karin kumallo: dankalin turawa 1.

Abun ciye-ciye: 250 ml na ruwan 'ya'yan citrus ko ruwan sabo.

Abincin rana: 2 Boiled dankali; har zuwa 300 ml na ruwan 'ya'yan itace daga' ya'yan itacen da ba sitaci ba.

Abincin dare: gilashin ruwan apple.

Abincin dare: 1 dafa dankalin turawa.

Rana ta biyar tuffa kawai muke ci.

Karin kumallo: 1 pc.

Abun ciye-ciye: 1 pc.

Abincin rana: 1 pc.

Bayan abincin dare: 1 pc.

Abincin dare: 1 pc.

Kwana na shida

Breakfast: 60 g na dafaffen naman sa fillet.

Abun ciye-ciye: ml 250 na karas da ruwan apple ko kuma ruwan sabo.

Abincin rana: filletin kaza (80 g).

Abincin dare: gilashin ruwan apple.

Abincin dare: 60 g na naman sa ba tare da fata ba ko nono kaza, dafa shi ba tare da ƙara mai ba; gilashin ruwan 'ya'yan itace daga citrus da kuka fi so ko wasu' ya'yan itace marasa tsiro (kayan lambu).

Rana ta bakwai kefir kawai muke sha.

Karin kumallo: 250 ml.

Abun ciye-ciye: 100-150 ml.

Abincin rana: 250 ml.

Abincin rana: har zuwa 150 ml.

Abincin dare: har zuwa 200 ml.

14 kwanakin menu na abinci mara kyau

Rana ta 1 sha koren shayi da aka dafa.

Rana ta 2 sha kefir mai mai mai kadan. Karin kumallo: 150 ml. Abun ciye-ciye: 100 ml. Abincin rana: 200 ml. Bayan abincin dare: 150 ml. Abincin dare: 200 ml.

Rana ta 3 sha shayi koren shayi ko na'a (lemon balm) na shayi.

Rana ta 4 sha ruwa kawai.

Rana ta 5 Abincin karin kumallo: sulusin babban apple da aka gasa. Abincin rana: slican yankakken ɗan apple (kimanin kashi ɗaya cikin uku na thea fruitan itacen). Abincin dare: sulusin babban apple da aka gasa.

Rana ta shida sha kawai madara (skimmed) madara. Karin kumallo: 6 ml. Abun ciye-ciye: 200-100 ml. Abincin rana: 150 ml. Bayan abincin dare: kimanin 200 ml. Abincin dare: 150 ml.

Rana ta bakwai sha koren shayi / mint. Zaka iya amfani da stevia don ɗanɗana shi.

Rana ta 8 Maimaita menu a ranar 6.

Rana ta 9 Karin kumallo: rabin sabo na apple. Abun ciye-ciye: rabin gasa apple. Abincin rana: rabin sabo ne na apple. Abincin dare: rabin gasa apple.

Rana ta 10 sha kefir mai mai mai kadan. Karin kumallo: 250 ml. Abun ciye-ciye: 100 ml. Abincin rana: 300 ml. Bayan abincin dare: 100 ml. Abincin dare: 250 ml.

Rana ta 11 Ku ci sabbin cucumbers. Karin kumallo: 100 g. Abun ciye-ciye: 100 g. Abincin rana: 200 g. Abun ciye-ciye: 100 g. Abincin dare: 100 g.

Rana ta 12 sha shayi koren shayi ko na'a (lemon balm) na shayi.

Rana ta 13 Maimaita menu a rana ta 6 (8th).

Rana ta 14 karin kumallo: rabin sabo na apple. Abun ciye-ciye: rabin gasa apple. Abincin rana: duka apple, sabo ne ko gasa. Abincin dare: rabin sabo na apple. Abincin dare: rabin gasa apple.

Contraindications zuwa maras nauyi rage cin abinci

  • Ba zai yiwu ba sosai a bi abinci mara kyau ga mata masu ciki, yayin lactation, yara, tsofaffi.
  • Irin wannan abincin an hana shi ga mutanen da ke da wata cuta ta ɓangaren hanji, matsaloli a cikin aiki na glandon endocrine, ciwon sukari mellitus, pancreatitis, na zuciya da jijiyoyin jini, koda ko wasu m cututtuka.
  • Hakanan, a'a don a rasa nauyi ta wannan hanyar dole ne a faɗi idan akwai matsalolin ƙwaƙwalwa, musamman ma idan suna da alaƙa da matsalar cin abinci. A wannan halin, akwai babban haɗari cewa mutum zai ƙi abinci ko kuma zai ɗan ci abinci kaɗan bayan cin abincin, wanda ke cike da ci gaban mummunan yanayin rashin abinci.
  • Kamar yadda kake gani, wannan abincin yana da haɗarin gaske ta hanyoyi da yawa. Idan, duk da haka, kuna da sha'awar ƙoƙarin canza jiki ta wata hanya daban, kun yanke shawarar gwada abincin mara nauyi a kan kanku, tabbas ku ziyarci likita kafin fara irin wannan asara mai nauyi.

Fa'idodin cin abincin fata

  • Daga cikin fa'idodin cin abincin mara laushi shine tasirin sa. Matsayi na ƙa'ida, nauyi a zahiri yana narkewa a idanunmu, wanda ke jan hankalin mutane da yawa waɗanda ke ƙoƙari don adadi mai kyau.
  • Hakanan kyauta, wanda yake ɗan jin daɗi tare da irin wannan cin zarafi na abinci, shine abincin kasafin kuɗi. Kuna buƙatar siyan samfura kaɗan kaɗan, don haka ba za ku iya kashe kuɗi mai yawa akansa ba.
  • Ba lallai ne ku dafa da yawa ba, ba da ƙarin lokaci don shirya abincin abinci.

Rashin dacewar cin abincin fata

Wannan abincin yana da illoli da yawa.

  1. Idan kun yi imani da bita na mutanen da suka dandana kansu, bayan barin abincin, wasu daga cikin fatar sun lalace, har ma gashi sun fara zubewa.
  2. Hutun jinin al'ada yakan ɓace sau da yawa a cikin wakilan mata. Cututtuka daban-daban na yau da kullun na iya fitowa.
  3. Wannan shi ne mafi yawa saboda rashin ƙarancin bitamin da kuma ma'adanai a cikin abinci mara kyau. Sabili da haka, kuna buƙatar shan bitamin domin ku sami damar biyan waɗannan asarar.
  4. Sau da yawa, irin wannan abincin yana shafar yanayin: ƙin nuna damuwa, bacin rai, tashin hankali ana bayyana, ƙarar hawaye ko wasu sakamako mara kyau na iya faruwa.
  5. Ba shi yiwuwa a ce ba a nanata cewa jin yunwa a wasu ranaku na iya zama da wuya.
  6. A bayyane yake, ba za ku iya tsayawa kan abinci mai ɗaci ba ga mutanen da ba su da ƙima sosai kuma ba su da ƙarfin ƙarfe.
  7. Tabbas, wannan abincin bazaiyi aiki ga mutanen da ke jagorantar salon rayuwa ba. Tabbas tabbas zaku manta game da wasanni. Idan kawai za a sami isasshen kuzari don kawai cika ayyukansu na yau da kullun. Bayan haka, abincin yana da ƙarancin adadin kuzari, wanda zai iya shafar mummunan ƙwaƙwalwa, ikon yin yanke shawara cikin sauri, da hankali.
  8. Komawa ga batun keɓance wasanni a cikin lokacin cin abinci, ya kamata a lura cewa matsalar mai zuwa tana tasowa. Saboda sanannen asarar nauyi, tare da adadi na farko na nauyin da ya wuce kima, fatar na iya faduwa. Wannan mummunar bayyanar za a iya rage ta tausa, gogewa da sauran hanyoyin da nufin karfafa shi, wanda za'a iya aiwatarwa a gida. Kar ka manta da su, musamman idan kuna cikin abincin mai ƙarancin lokaci.

Sake amfani da abinci mara kyau

Ba a ba da shawarar aiwatar da abinci mara ƙarfi na kwana bakwai fiye da sau ɗaya a kowane watanni 2, da kuma kwana 14 - a 4. Amma yana da daraja a sake yin irin wannan asarar nauyi kawai azaman makoma ta ƙarshe. Idan asarar nauyi ta farko ta kasance mai sauƙi ba tare da matsala ba a gare ku, to ba komai bane cewa zaku sami nasarar shawo kan nisan abincin a lokaci na gaba.

Bayan ka zauna akan kowane zaɓin abinci mara kyau, yi ƙoƙari ka fita daga ciki daidai kuma ci gaba da cin abinci a daidaitacciyar hanya. Tare da wannan ɗabi'ar cin abincin, tabbas, idan akwai sauran nauyin da ya rage, zai tafi. Zai fi kyau kada kuyi ƙoƙari don sauri, amma matsananci da haɗari ga lafiyar, asarar nauyi.

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